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TANGY ORANGE GLAZED TOFU
15

TANGY ORANGE GLAZED TOFU

NUTRITION
HEALTHY RECIPES
Mar 06, 2025

TANGY ORANGE GLAZED TOFU

 

Tangy Orange Glazed Tofu is a delicious, protein-rich dish featuring a bright citrus glaze balanced with savoury soy sauce, aromatic garlic and a hint of black pepper. The firm tofu absorbs the tangy orange juice, creating a mouth-watering glaze that caramelises beautifully when cooked. This dish is packed with plant-based protein, making it a fantastic meat alternative while offering a light yet flavourful meal. Whether served as a main dish, a side dish, or a topping for rice bowls or salads, this Tangy Orange Glazed Tofu brings a perfect balance of sweet, tangy and savoury elements. It is ideal for quick weeknight dinners, meal prep or adding a bold citrus twist to your plant-based meals. With minimal ingredients and a short cooking time, this recipe is an excellent choice for those looking for an easy yet satisfying dish.

RECIPE CATEGORY

Main Course, Side, Appetiser

SERVING SIZE

1

CUISINE

Asian, Californian

PREPARATION/TECHNIQUES

Pan-Fry, Stir-Fry, 5 Ingredients or Less, Quick & Easy

OCCASION/HOLIDAY

Casual Dinner, Meal Prep, Weeknight Meal, Light Lunch

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Vegan, Gluten-Free, Dairy-Free, High Protein, Low Fat

DISH TYPE

Tofu Dish, Stir-Fry, Plant-Based Protein

INGREDIENTS

There are the following ingredients for Tangy Orange Glazed Tofu:

  • ½ cup firm tofu, cubed
  • ½ teaspoon orange juice
  • ½ teaspoon soy sauce
  • ¼ teaspoon garlic powder
  • ¼ teaspoon black pepper

FULL NUTRITIONAL INFORMATION

  • Calories: 80 kcal
  • Protein: 8g
  • Carbohydrates: 3g
  • Dietary Fibre: 1g
  • Sugars: 1g
  • Fat: 4g
  • Saturated Fat:5g
  • Sodium: 200mg
  • Potassium: 120mg
  • Vitamin C: 5mg
  • Calcium: 80mg
  • Iron: 1mg

PREPARATION

  • Press the Tofu: Remove excess moisture by pressing the tofu with a paper towel for a few minutes.
  • Cut into Cubes: Slice the tofu into bite-sized cubes for even cooking.
  • Prepare the Marinade: In a small bowl, mix orange juice, soy sauce, garlic powder and black pepper.
  • Coat the Tofu: Toss the tofu cubes in the marinade and let it rest for at least 5 minutes.
  • Heat the Pan: Place a non-stick skillet over medium flame and lightly coat with oil.
  • Cook the Tofu: Add the marinated tofu and cook for 3-4 minutes on each side until golden brown.
  • Serve and Enjoy: Serve warm with rice and noodles or as a topping for salads.

PREP TIME

5 minutes

COOKING TIME

10 minutes

TIPS

Here are some tips for Tangy Orange Glazed Tofu:

  • Use firm or extra-firm tofu: Prevents the tofu from breaking apart during cooking.
  • Press the tofu well: Removes excess moisture for better absorption of flavours.
  • Cook on medium heat: Ensures even browning and prevents burning.
  • Let the tofu marinate: This allows deeper absorption of citrus and soy flavours.

VARIATIONS

  • Spicy Kick: Add red pepper flakes or Sriracha for heat.
  • Sweet and Tangy: Mix in a little maple syrup or agave for extra sweetness.
  • Ginger Infusion: Grate fresh ginger into the marinade for added warmth.
  • Crunchy Texture: Toss in sesame seeds or crushed peanuts before serving.

PREPPING AND STORAGE

  • Short-Term Storage: Store in an airtight container in the refrigerator for up to 3 days.
  • Freezing Option: Not recommended as tofu changes texture when frozen.
  • Meal Prep Tip: Marinate tofu in advance and cook when ready to serve for better flavour.

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